It’s Okay not to

be Okay at
Times:
A Talk on
Mental Health
Ma. Jesusa J. Arriesgado
Registered Guidance Counselor
Well-being Coach
Objectives
02 03 04
01 Create Advocacy
To remove the Inculcate he
To raise and Support for
stigma on importance of
awareness on people with
mental health self-care as
different mental mental health
issues by prevention and
health issues issues
knowing the when to ask for
myths & facts help.
 According to the World Health Organization
(WHO), mental health is “a state of well-being in
which the individual realizes his or her own
abilities, can cope with the normal stresses of life,
can work productively and fruitfully, and is able to
make a contribution to his or her community”
• Mental health is a dynamic state of internal equilibrium
which enables individuals to use their abilities in harmony
with universal values of society. Basic cognitive and social
skills; ability to recognize, express and modulate one's own
emotions, as well as empathize with others; flexibility and
ability to cope with adverse life events and function in social
roles; and harmonious relationship between body and mind
represent important components of mental health which
contribute, to varying degrees, to the state of internal
equilibrium. (World Psychiatry, 2015)
 “Mental health influences how we think and feel
about ourselves and others, and how we interpret
events. It affects our capacity to learn, to
communicate and to form, sustain and end
relationships. It also influences our ability to cope
with change, transition and life events, such as:
having a baby, moving to a new house,
experiencing bereavement”.

Friedl, 2004
Mental Illness...refers collectively to all
diagnosable mental disorders — health
conditions involving:

1. Significant changes in thinking,

emotion and/or behavior.
2. Distress and/or problems functioning
in social, work or family activities.
In 2019, NCMH received 712 suicide related
calls, 2413 mental Health related calls and
recorded 2810, actual suicides

In 2020, 2841 suicide related calls, 8176

mental health related calls, 4420 actual
suicides
In 2021, suicide related calls doubled
from 5167 to 9730

2147 attempted suicides in public

schools

404 took their own lives in

2021-2022
1. Acknowledge how you feel

❖ Life doesn’t come with a

map.
❖ There will be times when
you will feel overwhelmed
with the different situations
coming into your life.
❖ Talk about how you feel
❖ Manage your emotions with
your reactions
2. Build your resilience

❖ Bend but don't break. Be

flexible yet firmly rooted
❖ Remember: What looks
weak is strong
❖ Be always ready
❖ Unleash your power to
spring back
❖ Find wisdom in
emptiness
❖ Commit to (continuous)
growth
3. Prioritize your well being (Self-care)

Mental wellbeing is just as important as physical

wellbeing,
Mental wellbeing and
is justyou need toasmaintain
as important both inand
physical wellbeing,
you need toorder to stay
maintain both infit andtohealthy
order stay fit and healthy
World Health Organization defines self-care as: “the ability of
World Health
individuals, Organization
families, defines
and communities self-care
to promote as:
health,
“the
prevent ability
disease, of individuals,
maintain health, and tofamilies, and and
cope with illness
disability with or without the support of a healthcare provider.”
communities to promote health, prevent
disease, maintain health, and to cope with
illness and disability with or without the support
of a healthcare provider.”
How to start your self-care routine
1. Determine which activities bring you joy,
replenish your energy, and restore your balance.
2. Start small by choosing one behavior you’d like to
incorporate into your routine in the next week.
3. Build up to practicing that behavior every day for
one week.
4. Reflect on how you feel.
5. Add in additional practices when ready.
6. Get support through sharing practices from loved
ones, a coach, a licensed professional (like a
therapist or dietitian), or through your healthcare
plan, community, or workplace.
 What Can I Do to Help Myself?
(Thoughts from fellow college students)

• I cycle, which helps, and • Be kind to yourself. If you

I take long walks in the need 'me time', give it to
country. yourself. You are worth it.
• I've made a list of things I
• I try to keep active, usually enjoy, like knitting or
even if that's just playing the guitar, and I try
getting out of bed, to do little bits of these
washed and ready before activities when I'm feeling
10am, so that the days low.
don't become an endless • [What helps is] surrounding
blur of nothingness. myself with friends and
family who understand
• I make lists of why I without pointing it out, who
feel depressed, what I treat me normally but
can change and how I can recognize that everyday life
change it. can be a struggle sometimes.
 4. Distress Tolerance
“accepting, allowing, enduring, bearing or putting up
with pain, sorrow, anxiety, discomfort or misery”

• Radical Acceptance
• Distraction
• Self-Soothing
• Improving the Moment
• Pros & Cons
5. Have some mindfulness techniques
Mindfulness is the basic human ability to be fully
present, aware of where we are and what we’re
doing, and not overly reactive or overwhelmed by
what’s going on around us.

• Seated, walking, standing, and moving meditation

(it’s also possible lying down but often leads to
sleep);
• Short pauses we insert into everyday life;
• Merging meditation practice with other activities,
such as yoga or sports.
• Prayer
6. Know when and where to ask for help

Remember that help is

always available.
MENTAL HEALTH
CONTINUUM
RECOGNIZING
THE SIGNS
THE MENTAL HEALTH CONTINUUM
THE MENTAL HEALTH CONTINUUM
THE MENTAL HEALTH CONTINUUM
Where to ask for help?
Where to ask for help?
Where to ask for help?
Remember
Ma. Jesusa Jacobe-Arriesgado,
RPm, RGC
Coach Joy

0916-7498222 (viber also)

ma.joy.Arriesgado@gmail.com
• Staying Fresh: Preventing Compassion Fatigue & Burnout. Charles Baldwin, 2015.
• THE COST OF CARING Compassion Fatigue Renee Branson, MA, NCC Certified
Compassion Fatigue Educator Renee Branson, MA, NCC--Lotus Coaching & Training.
Lambert Montgomery, 2015.
• https://www.youtube.com/watch?v=Q2X-OjMUArM : "SLOW DECAY", A FILM ABOUT
COMPASSION FATIGUE.
• https://youtu.be/ZpiwlDfmu_M : 5-Minute Meditation You Can Do Anywhere
• https://www.apa.org/pi/families/resources/parents-caregivers
• https://chosenhillschool.co.uk/home/parents-and-students/mental-wellbeing/mental-health-
continuum-recognising-the-signs/
• https://www.psychiatry.org/patients-families/what-is-mental-illness
• https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-
response/?gclid=Cj0KCQjwpompBhDZARIsAFD_Fp9_GGOpecAb-
e1o0ypEg2q9y_59c1rOiQauRGYZPNVuAQ1xBuqwJ24aAm-sEALw_wcB
• https://www.fwd.com.ph/news-press/press/2023/63-percent-of-filipios-believe-mental-
health-as-one-of-the-most-critical-issues-for-2023/